Gluten Free Fiber Sources

I don't know about you, but one of my biggest struggles on the GF diet is my fiber intake. Here are some tips to help you include fiber in your diet. According to the Mayo Clinic, "Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day."

Among other things, fiber helps cleanse your colon and intestines. This function of fiber will help reduce risk of colon cancer and other digestive diseases. Also, if you're irregular, your fiber intake is probably too low.

Slices up some figs, add some garbanzo beans and julienned carrot to your salad or add frozen blueberries and raspberries to fat-free vanilla yogurt for a snack!

Here is a list of high fiber foods from the Mayo Clinic Web-site (I've only included GF foods):

Fruits
Total fiber (grams)*
1 c. Raspberries 8grams
Pear, with skin 5.1grams
Apple, with skin 4.4 grams
2 Figs 3.7 grams
1c. Blueberries 3.5grams
1 c. Strawberries 3.3
1 Banana 3.1
Orange 3.1
1 small box Raisins 1.6grams

Grains
3 c. Popcorn, air-popped 3.6grams
1c. cooked Brown rice 3.5 grams


Legumes, nuts & seeds (cooked)
1 c. Split peas 16.3
1 c. Lentils 15.6
1 c.Black beans 15.0
1 c. Lima beans 13.2
1 c. Baked beans 10.4

1/4 c. Sunflower seeds 3.6
22 Almonds 3.3
1 ounce Pistachios 2.9
1 ounce Pecans 2.7

Veggies
1 Artichoke (cooked) 10.3
1 c. Peas (cooked) 8.8
1 c. Broccoli (cooked 5.1
1 c. Turnip greens (cooked) 5.0
1 c. Sweet corn (cooked) 4.6
1 c. Brussels sprouts (cooked) 4.1
1 med. Potato (cooked) 4.0
1 Carrot (raw) 1.7